Warm Up
Run 200m with your workout Rx DB. 100m forwards, 100m backwards.
15 jumping squats with the DB.
Strength
Speed Strength
1. Box Squat Dynamic with chains 8×2 with 60% of your 1rm loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.
2. Snatch Pulls 10 x2 at 90-105% of your 1rm Snatch – no band tension. Complete with a partner on the minute or faster.
WOD – 10 minute cap
22-16-10
Front Squats
DB Snatch
Games (185/125)(80/65)
Regional (165/115)(70/55)
Open (135/95)(60/45)
Ca$H Out
3×10 weighted GHD Sit Ups. Use plates to add more weight once you exceed the 30lb medball.